Our recipe for Low-Carb Mexican Taco Casserole puts spicy, cheesy goodness on your table–without the carbs. This family-friendly dish can be part of a low-carb, keto, Atkins, gluten-free, grain-free, or Banting diet. Our taco casserole makes a taco lover’s low-carb dream come true!
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The recipe
This casserole boasts layers of spicy ground beef and creamy spicy cheese sauce. Yep, there’s some riced cauliflower in there, but any cauliflower flavor just disappears in all of that spicy goodness. Nobody will guess it isn’t really rice hiding in the sauce.
This recipe can be made using ingredients you can find at your local grocery store. There’s nothing specialized and nothing fancy. It’s the kind of food you’ll want to warm up with while snuggled in sweat pants on a cold day.
I like to use grass fed beef for this recipe due to its healthier fat composition. Grass fed beef can be tough to find, but I find that Butcher Box will deliver it right to you door. Click here to check it out their special deal for this month.
You can get this casserole in the oven in less than half an hour–probably less than 20 minutes if you’re really organized. It’s comfort food that’s simple and easy.
The inspiration
This recipe was inspired by my readers comments on my recipe for taco pie. The taco pie is one of the most popular recipes on the blog, so I know that many of you enjoy this flavor combination. However, some people were hesitant to try it because they have an aversion to eggs.
I decided to try a recipe that embraced similar flavors, but is less quiche-like. Since rice is frequently served as a side dish with Mexican food, I decided to layer riced cauliflower. Riced cauliflower gives the same feel as rice, but without as many carbs.
The sauce that I use is based on my low-carb cheese sauce, but I added some salsa to spice it up a bit.
Tips and tricks
This recipe isn’t difficult to make. The results will be slightly different depending on what taco seasoning and what salsa you use. Use your favorite and make it your own!
Taco seasoning
Be careful when choosing a taco seasoning. Many of them contain starches and sugars which will increase the carb count. If you want to avoid these, as well as flavor enhances such as MSG, you can make your own with my recipe for taco seasoning.
Salsa
Salsas can also vary in carb content. Sometimes they are laced with sugar and fruits that can elevate the number of carbs, so be sure to read the label.
Riced cauliflower
Riced cauliflower is simply cauliflower that is cut up into little rice-like pieces. Sometimes it is referred to as minced cauliflower. A few days ago, I saw it referred to as “pearled rice”. What a fancy name!
I use frozen pre-riced cauliflower in this recipe. While I did not defrost it before use, some people have found that the casserole can get too runny if they do this. I suspect that is because of differences in water content in the frozen cauliflower. I am now recommending to lightly sauté the cauliflower in a nonstick pan for a few minutes to melt and evaporate any extra water and lightly cook the cauliflower. This should get rid of water so it doesn’t come out in the casserole sauce.
Frozen riced cauliflower has a less potent flavor than fresh cauliflower. It’s widely available in the frozen vegetable aisle of the grocery store. If you can’t find frozen riced cauliflower, fresh will work fine in this recipe. I see it frequently in the produce section. You can also rice your own cauliflower using a food processor or grater. As with the frozen cauliflower, a quick saute will release any water and prevent it from getting released in the sauce.
Final words
I love serving this casserole with toppings you would put on tacos. Sour cream, guacamole, diced tomatoes, onions and additional cheese are all great choices.
This Low-Carb Mexican Taco Casserole recipe may just be my new favorite recipe on the blog. It’s a perfect way to warm up this winter. Try it and let me know what you think! Enjoy!
-Annissa
Are you looking for other recipes that use ground beef? You might want to try my taco pie, my Italian casserole, or this keto cheeseburger casserole from Low Carb Yum. My Montana Kitchen has a post with a wonderful selection of keto casseroles as well.
This Low-Carb Mexican Taco Casserole is a great way to enjoy the flavors of a taco without the extra carbs. 😋❤️🇲🇽
Low-Carb Mexican Taco Casserole
This recipe for Low-Carb Mexican Taco Casserole puts spicy, cheesy goodness on your table--without the carbs. This family-friendly dish can be part of a low-carb, keto, Atkins, gluten-free, grain-free, or Banting diet. This easy recipe is a taco lover's low-carb dream come true!
Ingredients
- 1 pound ground beef
- 1 package taco seasoning (or one recipe of homemade)
- 4 cups riced cauliflower frozen or fresh
- 6 ounces cheddar cheese shredded
- 1 cup heavy whipping cream
- 1/2 cup salsa
- sea salt to taste
- black pepper freshly ground, to taste
- 1 tablespoon green onion sliced
Instructions
Preheat oven to 350º Fahrenheit. Grease an 8" x 8" baking dish or similar size casserole with butter or coconut oil.
Preheat a large skillet over medium high heat. Add the ground beef and break up into small pieces. Cook, stirring frequently, until meat has browned. Drain if necessary. Remove from heat.
Sprinkle the taco seasoning over the browned meat and stir in.
Very lightly saute the cauliflower in a non-stick pan. This will help release any water so it doesn't make the sauce watery. Spread two cups of the riced cauliflower in the bottom of the baking dish.
Sprinkle half of the spiced meat over the riced cauliflower.
Top the meat with 1 ounce (about 1/4 cup packed) of the cheddar cheese.
Layer the last two cups of cauliflower over the cheddar cheese.
Spread the rest of the spiced meat over the cauliflower. Set aside.
Pour the cream into a 1 1/2 quart heavy saucepan. Add 4 ounces (about 1 cup packed) of the grated cheese (this leaves one ounce (about 1/4 cup packed) for later). Put saucepan over medium-low heat.
Heat cream and cheese, stirring frequently, until cheese has melted. Stir in the salsa. Bring mixture to a simmer and simmer gently until mixture has thickened enough to coat a spoon.
Taste sauce and add sea salt and black pepper if desired. Pour sauce over the contents of the baking dish.
Top with the remaining ounce of cheese. Bake in the preheated oven for 30-35 minutes, or until cheese has melted and contents are bubbly in the center.
Sprinkle green onion on top to garnish.
Annissa!
You have answered my prayers for a taco recipe!! We were going to have plain ol’ taco salads and I was looking for your taco spice recipe and boom! Here this is! Making tonight and will let you know how it goes!
Hi Haley!
Good to hear from you! Glad this recipe speaks to you! It’s brand, spankin’ new, so let me know how it goes!
-Annissa
What a tasty looking casserole! I love all those flavours. Great idea to add riced cauliflower too.
What a lovely dish with flavors and Ingredients. Yummy and tasty looking too.
Thanks so much for posting this recipe! I love how much information you pack into each post.
I love that you used the riced cauliflower for this recipe! I am trying to cut down on carbs, so I am definitely giving this a try!
What a great healthy option for this time of the year. I also like the addition of the cauliflower rice to get an extra serving of veggies in too. Thanks for sharing.
Hey Annissa,
Made last night with your homemade taco spice. It was pretty good! I think it will be better today when the flavors have melded. The cheese sauce was divine!
Your Mexican Taco Casserole looks amazing. Definitely saving to make another day.
What are the measurements of the round casserole dish you used? Thanks! I’m going to try this, even though cauliflower is not my favorite thing.
Susan,
I believe that casserole dish holds 7 or 8 cups.
-Annissa
I used frozen rice cauliflower a dvit camecout slightly soupy. Any suggestions on that? It was really good though and will make again. Thanks so much !
My guess is that the cheese sauce wasn’t thick enough before assembling. The final casserole is not terribly thick, but shouldn’t be soupy.
I can’t stop making this! It’s my new favorite and I’ve had it four times in the past two weeks. So easy and soooooo delicious. Wanted to say THANKS A MILLION for posting.
You are welcome! Glad it’s becoming a mainstay at your house!
-Annissa
I have made this twice now, even the husband loves it. He didn’t know it was cauliflower!
That’s awesome! I can’t help but giggle a little!
-Annissa
This is a great recipe and a HUGE hit in my house! Thanks for the awesome creation!
You’re welcome! Thanks for the feedback!
Annissa
My husband requests this regularly! I’m making it tonight with leftover fajita chicken in place of the ground beef. I’m sure that cheese sauce will make it amazing!
Annissa after looking for a low carb Mexican casserole I saw your name! There aren’t many people with the same name. Mine is Anissa! Thanks for the recipe I will be using it tonight.
Right? I think I’ve only met a few Annissa’s in the world! Glad you enjoyed the casserole!
-Annissa
Annissa Just wanted to say it was delicious! Thanks for the recipe. I will be using this again. Anissa
Yay! I’m so glad you enjoyed it!
-Annissa
Hi just made this tonight but instead of salsa I used taco seasoning and it is great abit sloppy, I think its because i used frozen cauliflower so next time I’ll do fresh. I was wondering if you can freeze this meal?
Amy,
It may be a bit sloppy if you didn’t simmer the cheese sauce to thicken it enough. I haven’t tried freezing it, but I don’t see why you couldn’t.
-Annissa
I just made it. It was very runny but tasted good. I used fresh cauliflower. Since cauliflower is 92% water I’m going to cook and drain it first before adding to casseroles.
Hi Annissa,
Can you tell me what the serving size is (ex. 1 serving equates to 1 cup)?
Hi Cheryl,
I calculated the nutritional values for this recipe for 6 servings. To figure out serving size, if you made it in a square pan, cut it down the middle, then, turn the pan and use two cuts to divide it into thirds. This gives you six pieces. If you made it in a round pan, cut it like a pizza into six “slices”. These pieces won’t hold together, but it will give you a fairly accurate portion size.
I wish i could remember to weigh the food after I make it. That would make portion sizes easier for people. Somehow, I always think about doing that after I’ve eaten some. I do think the way I described above is a bit better, though, because the weight could vary a bit depending on how much water is cooked out.
-Anniss
Family enjoyed it but definitely not enough for 6 servings…just enough for 4 people…with some not quite full… next time I need to.make 2 dishes
When making your own riced cauliflower, does it go in raw or already cooked?
You may want to lightly steam it to stay on the safe side. It may lose water and make the sauce watery.
-Annissa
The cheese sauce takes forever! Should consider making it one of the first things to start making in the recipe instead of the last. Otherwise, looks like this recipe will turn out delicious! Thanks!
It IS delicious but needed something crunchy so I crushed up some tortilla chips on top. Adds a few carbs but I’m not really on a diet, just like to eat healthy.
This looks great, I am vegetarian, so would probably use textured vegetable protein, or black soybeans, in place of the meat. I know you can make your own tortillas using the fathead dough, just bake them a little longer to make them crunchy and crush them, or toast some of the lower carb ones sold in the stores now. There are 4g and 5g carb tortillas, if you toasted one of those until crisp, they could be crunched up and sprinkled on top to make those crispy pieces you are craving!
Going to make this today!it sounds delicious! Can I use ground turkey meat instead and what kind of salsa did you use? If you don’t mind sharing. Thank you.
Ground turkey would be fine. Honestly, I don’t remember what kind of salsa I used. My husband has a thing for Pace, so it may have been what was in the fridge.
-Annissa
Hi! Are these nutritional values for one serving or the entire recipe? Thank you! 🙂
They are for one serving.
-Annissa
We made this dish this evening and girllllll
Talk about bomb.com! Thanks so much for this tasty dish (the cheese sauce was genius) 🙂
I’m not understanding the cream do I add 1 1/2 cup in a saucepan
Terry,
You just use one cup of cream. I put in the 1 1/2 quart saucepan just so you would know about what size saucepan to use. Does that make sense?
-Annissa
Can I freeze the leftovers
I think this would freeze okay, but haven’t tried it. If you try it, let us know how it goes!
-Annissa
I’m not sure where to add the salsa. To the hamburger mixture? Maybe I just missed that.
Beth,
The salsa is added to the cheese sauce in step 10.
Annissa
Thanks! Of course I saw it right after I emailed you. Duh! It’s in the oven now. We like some spice so I sautéd some onions & jalapeños I needed to use & threw it in with the hamburger. ‘Can’t wait for it to be ready!
Can this be made ahead of time?
You could definitely assemble everything but the sauce ahead of time. It might even be okay to add the sauce and the cheese, but my concern would be that the sauce would separate in the fridge.
-Annissa
Just made this as directed. It’s simply delicious! Love the cheese sauce. Thank you for a simple but tasty recipe.
yummy & delicious dish.
Made this for the family dec 24th. Since we had 6 people I doubled the recipe. Everyone loved it! I also used “Impossible Burger”!!
In doubling it I didn’t take into account the size of the casserole dishes so I ran a little short of the cauliflower and meat and cheese. Nevertheless it was a hit!
Thank you so much!
Looking for something for Sunday night now…
We love this dish! I make it often. It’s easy and uses ingredients I always have in the house. The cheese sauce is really good. Thank you!
This is a family favorite. I use Morning Star Griller Crumbles instead of meat. This always is a hit and my sons friends from college happen to stop by on a night I made this and they loved it and had no idea it was vegetarian and Keto. I also recommend your Taco Seasoning mix. I make a big batch and use it all the time.
Made this for the first time but used ground chicken instead of beef. It was delicious! Will also try it with ground beef. Was great as a leftover for lunch. Thanks for your great recipes